08/05/25 Thursday Workout of the Day

Warm-Up Flow

Body Heat + Mobility (5-7 min)

2:00 Cardio Choice

:30 Alternating Scorpion Stretch

:20/:20 Samson Lunge

10 PVC Pipe Pass Throughs 

:15/:15 Standing PVC Pipe Prayer Stretch

General Prep (4-6 min)  

2 Sets: For Quality

10/10 Hand to Hand Wrist Circles

10/10 Alternating Arm Swings

5 Hang Muscle Snatch + 5 Hang Power Snatch + 5 Overhead Squats

:15 Ring Support Hold 

:15 Bottom of Ring Dip Hold

8 Muscle-Up Row Transitions

Specific Prep 

Ring Muscle-Up Class Progression (Coaches Notes) *can go through this before the Snatch EMOM or After when you plan to go through a primer for “Amanda” 

– 

Build Loads over 3-4 Sets 

Slow Pull Power Snatch

Overhead Squat

Squat Snatch

– 

Then adjusting to starting weight on the power

Weightlifting

10:00 EMOM

1 Snatch @ 80%+

Workout of the Day

"Amanda"

9-7-5

Ring Muscle-Ups

Squat Snatch

Load: 61/43kg

Goal: 4–8 minutes

Time Cap 12 minutes

Stimulus: High-skill gymnastics and barbell cycling under fatigue

RPE: 9/10

Focus: Maximize efficiency on muscle-ups, prioritize clean and confident lifts under fatigue

RX+: 

12-9-7

Ring Muscle-Ups

Squat Snatch

Load: 61/43kg

Level 2:

For Time:

12-9-7 

Pull-Ups

Ring Dips 

Squat Snatch

Load: 43/30kg

Level 1:

For Time:

12-9-7 

Ring Rows

Ring Push-Ups

Hang Power Snatch

Load: 20/15kg

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories

3 Sets: For Quality

10-12 Ring Rows*

:15 Ring Support Hold

15-20 Banded Face Pulls

*Feet Elevated if you can maintain good positions for 10-12 reps